officer_koke’s BodyBlog

Finally back on days at work and it gives me the chance to get back into the gym with a normal routine. Been trying to bring it back to the basics. Trying to perfect my form with certain exercises. Trying to expand the range of motion on some exercises. Skipping any smith machine work and going to get all the stabilizer muscles activated. Right now I’m still just doing anything I want. No set routine. Maybe next week I will work something out and stick to it. Got a picture taken and they don’t look to bad. I think I need to get back to cardio and get that level back up some lifting becomes easier again.

4 days a week, 30 to 45 minutes per workout, ab workout. Something I can do with rep ranges and weights. Anyone have suggestions PM me or just reply on here. Thank you to all who write me.

Today was the first day in two weeks, I could get into the gym and put together a concentrated effort. Two weeks ago we all got sick at work thanks to three people. I believe it was the flu and everyone on shift was affected. Luckily, since I work out and am pretty healthy I had the least worst affects of everyone. I had a sore throat for 14 hours and then the swellin went away. I had a stuffy nose and then a runny nose in two days. Last a small cough. Needless to say I wasn’t in the gym. Then I started a 2 week stretch of work. I house hunted for the first two days before work and then signed paperwork the next three. Then I was playing catch up on my sleep. So today I got in there and did a decent work out. Moved around and hit everything. But now i feel like crap and my left hamstring feels tight. I think II over did the squats to the ground.

Last friday night I went out and my throat started to hurt. By the end of the night it was swollen and hurt extremely bad. I took some medicine and went to bed for 13 hours into Saturday afternoon. Luckily the swelling and pain had gone away. Well Saturday night my nose began to get stuffy. By Sunday night is was a runny nose as well as Monday night. Today I woke up and it was tingling and I had a small cough. Nothing to bad at any one point but it seems I chased the cold around my sinuses. Hopefully Ill be back by thrusday or friday in the gym.

Took the past two days off to recover from a grueling back to back workout of chest and legs. Wasn’t trying to add to the soreness of my body’s natural ability to heal. Today was back and whatever else I could get in. My forearms are gone at this moment. Especially the right forearm can barely squeeze. Here is what did it:

Dead lift : 135 lbs 8 reps, 225 lbs 8 reps, 275 lbs 8 reps, 300 lbs 5 reps

Shoulder Shrugs: 135 lbs 10 reps, 225 lbs 3 sets of 10 reps

DB side bends - 3 sets of 10 reps per side with 50 lbs DB

Bent over DB rows - 70 lbs - 3 sets 8 reps per arm

Oblique cable twists - 25 lbs 3 sets of 15 reps per side

Bent over Barbell rows - 135 lbs 8 reps, 155 lbs 8 reps, 175 lbs 8 reps

Cable crunches - 50 lbs 3 sets 30 reps

DB Bicep curls - 40 lbs 3 sets 8 reps per arm

Cable rows - 165 lbs 3 sets 8 reps

Cross body Hammer curls - 50 lbs 3 sets 8 reps per arm2

At this point the forearms yelled stop so I had to. Plus I was coming on the two hour mark and wasn’t getting bored. No a single person in the gym that whole time.